A proper diet is very important for athletes. The consumption of proper diet enhances the coordination and strength of the athletes. Moreover, before participating in any intense sport it is very important to have knowledge about essential nutrition. When you are working out at high intensity and playing at any high-intensity sport your body requires a lot of endurance which can help you to perform at your best and recover quickly afterwards. The majority of people are unaware of the importance of sports drinks and post workout feeding.
The ideal athlete diet should contain 60-70% of calories from carbohydrates, 12 % from protein and the 18-28% from fat.
Here is ideal nutrition diet for athletes
Carbohydrates
Consume sufficient amount of carbs as it is very important for the body. The Carbs work as fuel in the body of athletes. The body changes carbs into glucose and stores them muscles as glycogen. The glycogen converted into energy during exercise. The food like a whole-grain bagel or carrot sticks provides contain sufficient amount of carbohydrates as well as other nutrients.
Get adequate amount of protein
The body requires protein to maintain the muscles but it does not provide enough energy. A person needs 1.2 to 1.4 grams of protein per kilogram of body weight a day. That around 88 grams of protein for a 150-pound person. Moreover, excess consumption of protein can put a strain on the kidney, so consume protein rich foods instead of supplements.
Go Easy on Fat
The unsaturated fats also play an important role in the body of athletes. The unsaturated fats converted in energy when carbohydrate sources run low especially during long events live marathon. The foods like nuts, avocados, olives, vegetable oils, and fatty are a good source of unsaturated fats.
Drink Fluids Early and Often
The intense exercise leaves your body dehydrated during hot weather. The dehydration may reduce the level of your performance. The majority of high- intensity athletes should drink fluids early and until they feel thirsty.